Best snacks for weight loss: 21 options for any taste

Snacks, albeit frequently avoided in diets, are not necessarily bad for your progress. On the contrary, smart, power snacks can provide you with extra energy and nutrients, while helping you regulate your hunger and cravings throughout the day. The best snacks for weight loss are those that are low-calorie and nutrient-dense and that you consume moderately.

Some good options to try include:

• Fruits and berries
• Vegetables
• Nuts and seeds
• Greek yogurt with toppings
• Shia pudding
• Protein bars
• Dark chocolate
• Air-popped popcorn
• Trail mix
• Turkey or chicken wraps
• Cottage cheese
• Jerky, etc.

For many years, snacking has been a heavy dilemma, often blamed for weight gain and overweight in people. Indeed, most packaged snacks that we can typically buy in the nearest grocery store are ultra-processed, which is known to contribute to the obesity epidemic and the growing commonness of chronic diseases. But what if we tell you that snacks can actually do more good for you and even aid in weight loss? All you need is to know about the best weight loss snacks and how to make the most benefits out of them!

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Healthy Snacking Patterns and Their Benefits

If you are just stepping into your weight-loss journey, it’s natural to be wondering whether you can find and consume the best snacks during weight loss and actually achieve your goals. The short answer is “yes.” Despite a large number of public health organizations worldwide and nutritionists recommending against snacking, snacking itself isn’t bad for you. It’s the same meal as breakfast or dinner. It’s just about the snacking patterns that you have.

Just like other elements of your diet, snacking requires careful meal planning if you want to make it healthy and beneficial for weight loss. This planning should involve considering When, Why, What, and How Much you eat. Let’s look at each question separately to understand what differs healthy snacking patterns:

• When: Ideally, your snacks should be incorporated between primary meals, for example, mid-morning or mid-afternoon. If you just tend to grab something more to eat right after your meal, it might be a bad strategy.
• Why: There might be plenty of good reasons to eat the best healthy snacks for weight loss during your day–to manage hunger, to address special cravings, to get an energy boost when you need one, to prevent overeating during your meals, etc. In contrast, if you tend to grab snacks in response to your emotional hunger, this can lead to negative outcomes.
• What: Snack choices can be very different, which greatly impacts the weight loss progress. For example, there are bad sugary or salty snacks packed with trans fats, refined carbs, and other elements. These don’t bring any real value and just give you plenty of empty calories. On the other hand, there are the best snacks weight loss options that are nutritious and generally beneficial for your body.
• How Much: When you are losing weight, it’s pivotal to ensure that you always remain in your calorie deficit. With snacks, it can be really easy to go over your limits without noticing them. Hence, it’s crucial to control the servings and calorie content of your snacks.

If you consider all these points and actually make the right snack options, you can gain a wealth of benefits from it. In particular, the best diet snacks for weight loss can help you:

• Stay well-fed throughout the entire day and avoid a severe feeling of hunger.
• Prevent overeating during your main meals.
• Get a boost in energy between your meals.
• Pick up additional nutrients that your body needs to lose weight and stay healthy.
• Maintain proper daily nutrition if you have a bad appetite and can’t have full meals.

Now that you know about all the specs and benefits, we’re about to tell you about the best snacks to eat for weight loss with options organized in different categories based on their type and purpose.

Best Low Calorie Snacks for Weight Loss

Low-calorie snacks can be a perfect choice when you want to regulate your hunger and feel well-fed between your meals but without going over your daily calorie count. Also, such snacks are great when you need to curb cravings but don’t want to feel too full between meals.

Here is a list of the best snacks for weight loss that are incredibly low in calories:

• Air-popped popcorn: One of the best crunchy snacks for weight loss that’s high volume, good for satisfying your cravings, and, at the same time, is low-calorie (~30 calories per cup).
• Veggie sticks: Sticks of different vegetables served with salsa (or another low-calorie sauce of your choice) are among the best low fat snacks for weight loss. They are incredibly low in fat and calories. Yet, they provide you with plenty of fiber (~50-70 calories).
• Baby carrots: This crunchy snack is packed with fiber, potassium, and vitamins A and C. It’s one of the best fiber snacks for weight loss that also provides you with extra nutrients from a delicious, crunchy snack that only has 35 calories/100 g.
• Apple slices: Apples are rich in fiber, vitamins, and antioxidants, which makes them great for managing weight and supporting overall health (~52 calories/100 g).

Best Filling Snacks for Weight Loss

When you are far from your calorie limit and need a more complete “mini-meal” that will give you an energy boost and will keep you full for longer, you can opt for more nutrient-dense, high-calorie snacks. Such snacks might be especially beneficial if you have long gaps between your meals or have worked out and need to refuel your body.

Here are some of the best snacks for weight loss that are filling:

• Greek yogurt bowl with berries, fruits, and seeds/nuts: Such a combination of products gives you a good balance of protein, fiber, and healthy fats that will make you feel saturated for a long time (~250-300 calories per meal, depending on which ingredients you pick.
• Turkey/chicken wrap: If you choose a low-carb tortilla or lettuce to make your wraps, they will make one of the best snacks for weight loss and muscle gain–packed with lean protein, yet low-calorie (~300 calories).
• Trail mix: Mixes of dried fruit, nuts, and seeds are among the best on the go snacks for weight loss. They are packed with fiber, healthy fats, vitamins, and minerals, and are dense in energy (~250–300 calories per serving).

Best Late Night Snacks for Weight Loss

Sometimes, you may feel hungry late in the evening and not want to go to bed hungry. Or maybe you’re on intermittent fasting and late night fits into your eating window. In this case, it’s important to choose your snacks especially meticulously. The best nighttime snacks for weight loss are ones that are light, sleep-friendly, and supportive of your digestion and fat-burning.

Here is a selection of the best evening snacks for weight loss that won’t hinder your progress:

• Greek yogurt with berries and cinnamon: This option is one of the best night snacks for weight loss thanks to its low-calorie profile and a unique combination of products that support overnight muscle repair (~100–150 calories).
• Cottage cheese with flaxseeds or chia: Cottage cheese is a source of slow-digesting protein, whereas seeds are your source of healthy fats that ensure satiety. This option is also among the best bedtime snacks for weight loss as it has only around 150-180 calories.
• Banana with almond butter (limited to 1 tsp): Typically, most people won’t think about bananas as one of the best snacks for weight loss late night but it’s in vain. This product is packed with sleep-promoting nutrients, such as tryptophan, magnesium, potassium, and vitamin B6, which makes it a good option to curb sugar cravings while also improving your sleep (~120-140 calories).‍
• Warm almond milk with added cinnamon or turmeric: This option deserves a spot among the best snacks before bed for weight loss for two reasons. Firstly, warm milk is very satisfying and calming, which is great for improved sleep. And secondly, a blend of milk and cinnamon or turmeric can help reduce inflammation and support your digestion (~100-120 calories).‍
• Kiwi: One or two sliced kiwis are also among the best before bed snacks for weight loss because they are low-calorie (~90-100 calories) and naturally support your sleep. Also, kiwis are excellent for digestion and are high in fiber and antioxidants.‍
• Pumpkin seeds: Lastly, pumpkin seeds make one more option among the best midnight snacks for weight loss. They are packed with protein, magnesium, and zink, making them great for your metabolism and sleep (~150 calories).

Best Sweet Snacks for Weight Loss

Although sweets and especially sugar are typically restricted during dieting, sometimes, you may just want to satisfy your sugar cravings. Different healthy sweets might be among the best afternoon snacks for weight loss when you need an extra energy boost without sabotaging your goals.

Here are some good options to consider:

• Baked apple slices with Greek yogurt and cinnamon: Apples are among the best fruit snacks for weight loss that are both low-calorie and delicious. And when you want to satisfy your sweet tooth, baking some apple slices and serving them with Greek yogurt and cinnamon can make a great option for a sweet, gut-friendly snack (~150 calories).
• Chia pudding: This creamy and delicious dessert takes only a few minutes to prepare but provides you with a burst of fiber and healthy omega-3s. It can also make the best keto snacks for weight loss with the right (low-carb) recipe (~140 calories).
• Dark chocolate (70–85%): A few squares of dark chocolate is very satisfying and actually beneficial for you. It’s a great source of fiber, antioxidants, and minerals, and a great option to treat yourself with something sweet without going over your calorie limits (~120-140 calories).

Best Store Bought Snacks for Weight Loss

As you can see, while we explored the best snacks for weight loss at night, low-calorie, and even filling snacks, most of them were homemade or consisted of whole products that haven’t been processed much. However, when it comes to buying off-the-shelf snacks, it’s important to be incredibly thoughtful as packaged products often contain sugars, trans fats, and other additives that might have a negative impact on your weight loss process.

Nevertheless, if you are looking for the best snacks for weight loss to buy, here are some safe options to consider:

• Greek yogurt cups: This type of product is deservedly among the best weight loss snacks to buy thanks to the high amount of protein and low calories contained in it. Besides, such cups are rather saturating and good for your gut health. Some brands you can consider include Oikos Triple Zero, Chobani Zero Sugar, and similar.
• Nut packs: Lastly, pre-portioned trail mixes are also among the best snacks to buy for weight loss. They provide you with lots of healthy fats and other nutrients on the go. However, keep an eye on the label to choose options free of added sugars.
• Protein bars: Protein bars are packed with proteins and additional nutrients needed to keep you well-fed between your meals. The brand options are very diverse. Most importantly, read labels and consider the nutrients and sugars contained in a bar.
• Jerky: If you are looking for the best high protein snacks for weight loss that don’t require any prep, jerky made of turkey, salmon, or beef can be a great option. These products are high in lean protein and saturating.
• Protein shake: A protein shake might be one of the best protein snacks for weight loss you can get in a store, especially if you are working out. There are many low-sugar brands that provide you with filling and beneficial mixes for a perfect snack.

FAQ

What are the benefits of snacks on a diet?

Snacks, when chosen wisely, will not compromise your weight loss process. On the contrary, they can help you stay full between meals and thus, prevent overeating or feeling overly hungry. Besides, snacks can provide you with additional nutrients and energy throughout the day.

What are the best snacks for weight loss?

There are many great options to choose from. The best sweet snacks to consider include fruits, Greek yogurt with toppings, chia pudding, protein bars, and dark chocolate. The best snacks that are not sweet for weight loss can include veggie sticks, air-popped popcorn, trail mix, turkey or chicken wraps, cottage cheese, and jerky.

What are the best snacks to eat at night for weight loss?

Unlike mid-day snacks, night snacks should be selected more thoughtfully as you don’t want them to interrupt your sleep or make you go to bed with a feeling of heaviness in your gut. Some good options to consider include Greek yogurt with berries and cinnamon, cottage cheese with chia or flaxseeds, banana with almond butter, warm almond milk with cinnamon or turmeric, kiwis, and pumpkin seeds.

Conclusion

When you are trying to lose weight, you want to stay within your calorie deficit and make your meals whole and nutritious. You may also want to stick to a more fixed eating schedule and have two to three complete meals a day. However, this doesn’t mean that you can’t treat yourself to delicious and healthy snacks between those meals.

After reading this article, you have a list of 21 best snacks for weight loss that can suit any taste and purpose. Use this list as your guide to what you can consume between meals without hindering your progress!

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